Upper lower upper minimalsit

by Levente L.

2 athletes joined

Program Description

Give it a try. High intensity low volume

Program Overview

Level
Beginner, Advanced, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 19, 2024 08:26
Last Edited
Nov 08, 2024 07:37

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.5%

Front Delts

11.2%

Triceps

10.3%

Biceps

9.4%

Chest

9%

Middle Delts

9%

Lats

7.6%

Hamstrings

7%

Quadriceps

5.6%

Abs

4.7%

Rear Delts

4%

Glutes

3.6%

Calves

3.4%

Forearms

1.3%

Lower Back

1.3%

Adductors

0.9%

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Chest Press (Machine)

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

2

Pec Deck (Machine)

1

8-10 reps

RPE 8-10

3

Chest Supported Row (Dumbbell)

1

5-10 reps

RPE 8-10

4

Lat Pulldown

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

5

One Arm Lateral Raise (Cable)

1

1

6-8 reps

8-12 reps

RPE 8-10

RPE 8-10

6

Shoulder Press (Machine)

1

1

5-8 reps

8-12 reps

RPE 9

RPE 10

7

Preacher Curl (Barbell)

1

1

8-12 reps

8-12 reps

RPE 8-10

RPE 10-10

8

Katana Extension

1

1

6-8 reps

6-8 reps

RPE 8-10

RPE 10-10

Day 2

1

Side Crunch (Cable)

1

8-12 reps

RPE 9-10

2

Side Crunch (Cable)

1

AMRAP

RPE 10

3

Squat (Smith Machine)

1

1

6-8 reps

8-12 reps

RPE 8-10

RPE 8-10

4

Stiff Leg Deadlift

1

1

4-6 reps

8-10 reps

RPE 10

RPE 10

5

Leg Extension

1

1

8-12 reps

8-12 reps

RPE 8-10

RPE 10-10

6

Leg Curl

1

8-12 reps

RPE 8-10

7

Standing Calf Raise

1

8-12 reps

RPE 10

Day 3

1

Incline Bench Press (Smith Machine)

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

2

Single Arm High Row (Cable)

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 8-10

3

Chest Supported Row (Dumbbell)

1

5-10 reps

RPE 8-10

4

Pec Deck (Machine)

1

8-10 reps

RPE 8-10

5

Face Pull

1

1

5-8 reps

8-12 reps

RPE 8-10

RPE 10-10

6

One Arm Lateral Raise (Cable)

1

1

6-8 reps

8-12 reps

RPE 8-10

RPE 8-10

7

Preacher Curl (Barbell)

1

1

8-12 reps

8-12 reps

RPE 8-10

RPE 10-10

8

Lying Tricep Extension (Barbell)

1

8-12 reps

RPE 8-10

Day 1

1

Incline Chest Press (Machine)

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

2

Pec Deck (Machine)

2 Sets

8-10 Reps

@8-10

3

Chest Supported Row (Dumbbell)

2 Sets

5-10 Reps

@8-10

4

Lat Pulldown

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

5

One Arm Lateral Raise (Cable)

2 Sets

1 Set

6-8 Reps

8-12 Reps

@8-10

@8-10

6

Shoulder Press (Machine)

1 Set

1 Set

5-8 Reps

8-12 Reps

@9

@10

7

Preacher Curl (Barbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8-10

@10-10

8

Katana Extension

2 Sets

1 Set

6-8 Reps

6-8 Reps

@8-10

@10-10

Day 3

1

Incline Bench Press (Smith Machine)

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

2

Single Arm High Row (Cable)

1 Set

1 Set

5-8 Reps

8-12 Reps

@8-10

@8-10

3

Chest Supported Row (Dumbbell)

2 Sets

5-10 Reps

@8-10

4

Pec Deck (Machine)

2 Sets

8-10 Reps

@8-10

5

Face Pull

2 Sets

1 Set

5-8 Reps

8-12 Reps

@8-10

@10-10

6

One Arm Lateral Raise (Cable)

2 Sets

1 Set

6-8 Reps

8-12 Reps

@8-10

@8-10

7

Preacher Curl (Barbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8-10

@10-10

8

Lying Tricep Extension (Barbell)

3 Sets

8-12 Reps

@8-10

Day 2

1

Side Crunch (Cable)

2 Sets

8-12 Reps

@9-10

2

Side Crunch (Cable)

1 Set

AMRAP

@10

3

Squat (Smith Machine)

1 Set

1 Set

6-8 Reps

8-12 Reps

@8-10

@8-10

4

Stiff Leg Deadlift

1 Set

1 Set

4-6 Reps

8-10 Reps

@10

@10

5

Leg Extension

2 Sets

1 Set

8-12 Reps

8-12 Reps

@8-10

@10-10

6

Leg Curl

3 Sets

8-12 Reps

@8-10

7

Standing Calf Raise

3 Sets

8-12 Reps

@10